Mains

Mung Fagioli el Verdura

Name: Mung Fagioli el Verdura
Prep time: 8 h
Cook time: 45 min
Total time: 7 h 45 min
Yield: 5 servings
Ingredients: 17.6 oz / 500 grams mung beans; 4 large layers of fennel bulbs (sliced and sautéed); 2 thumb-sized pieces of ginger (grated); 2 large carrots (cubed); 2 medium zucchinis (optional; cubed); 6 baby radishes (reserve the greens; finely diced); 2 handfuls of greens (e.g., baby spinach or baby kale); 2 handfuls of coriander (stems and leaves, finely chopped); Juice of 1 large lime or lemon (original: Juice of 1 large lime or lemon); 1 large lime or lemon (cut into wedges for serving); 2 cups of extra water (to achieve a soupy consistency; note: water is listed solely for texture adjustment); 1 tablespoon coconut oil (or non-vegan ghee); Salt to taste (approximately 2 large pinches of sea salt or 1 tablespoon Tamari) (original: Salt to taste (approximately 2 large pinches of sea salt or 1 tablespoon Tamari)); 1 teaspoon freshly crushed black pepper; 1 tablespoon freshly ground cumin powder; 1 tablespoon turmeric powder; 1 teaspoon freshly ground coriander seeds; 1 teaspoon whole coriander seeds; 6 cardamom pods (crushed); 10 pieces of fresh curry leaves; 1 fresh green chili (optional; to taste); 1 cup coconut milk

By Dada Shivananda

Mung Beans and Spinach – Mung Fagioli el Verdura

As its Italian name suggests, this dish is a light, nourishing, and easy-to-digest preparation, ideal for breaking a fast—especially on new and full moon days.

A Healing Inspiration

This recipe is inspired by Khichdi, an ancient Ayurvedic dish made with mung dal, traditionally used to cleanse and rejuvenate the body. Highly nutritious and gentle on digestion, Khichdi is known for its ability to restore vitality. In Ayurveda, some people are even advised to eat mung dal exclusively for a week or more—as the vegetarian equivalent of chicken soup for healing and recovery.

A Gentle Cleanse

Every four months, it’s beneficial to reset the body with a cleanse, depending on your lifestyle and diet. Alternatively, practicing a mono-diet for a single day each month—such as eating only mung dal for breakfast and lunch, followed by a light vegetable soup for early supper—can do wonders for overall well-being.

Nutritional Powerhouse

Mung beans, with their green outer layer and tiny yellow interior, are among the most alkaline legumes. They are often sold split and yellow in stores. Soaking them overnight not only improves digestion but also speeds up cooking. As they swell and sprout, their nutritional value multiplies.

Comforting & Nourishing

Though primarily a cleansing dish, mung dal is also comforting and creamy. Adding a touch of coconut milk at the end of cooking transforms it into pure soul food. Try it—I’m sure you’ll love this dish! Read on to discover how to make it.

Health Benefits: Mung beans are among the healthiest legumes, featuring a low glycemic index which makes them safe for diabetics. They are rich in alkaline minerals such as calcium, magnesium, potassium, and sodium, as well as vitamin C, carbohydrates, proteins, and dietary fiber. From an Ayurvedic perspective, mung dal is traditionally used to cleanse and detoxify the body. Uniquely, it is both nourishing for the tissues and immune system, thanks to its inherent sweetness, while remaining light and easy to digest. This sweetness also helps soothe and calm the body, promoting peace, clarity, and contentment.